July Nutrition Highlight: Bok Choy | Pongo Power

July Nutrition Highlight: Bok Choy

July's nutrition highlight is bok choy.

Last week, I got a bunch of bok choy at a local farm and have been enjoying it so much, I decided to make it this month's nutritional highlight. I love to use bok choy as a quick side dish, in a stir fry, or even soup. Keep reading for my go-to bok choy recipe!

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Like other leafy greens, bok choy is packed with nutrients and is particularly high in vitamins C and K. One cup of shredded bok choy contains the following: 

  • Fiber: 1 gram
  • Calcium: 6% of the Daily Value (DV)
  • Iron: 3% of the DV
  • Magnesium: 3% of the DV
  • Phosphorus: 2% of the DV
  • Potassium: 4% of the DV
  • Zinc: 1% of the DV
  • Manganese: 5% of the DV
  • Selenium: 1% of the DV
  • Vitamin C: 35% of the DV
  • Folate: 12% of the DV
  • Vitamin A: 17% of the DV
  • Vitamin K: 27% of the DV
sauteed-baby-bok-choy-scaled-e1607441550392

Simple Sauteed Bok Choy

Here’s what I like to do with bok choy for a quick and delicious side dish:  

Ingredients

2 heads of bok choy

2 cloves of garlic, minced

1 teaspoon of fresh ginger, minced 

Splash of water (~2 tablespoons)

Optional - Soy sauce or tamari to taste 

Salt and pepper to taste 

Drizzle of neutral oil (I usually use grapeseed or avocado oil)

Step 1: Cut and rinse the bok choy. Do not skip this step as dirt can get stuck under the leaves. If using baby bok choy, cut in half and then rinse. If using a larger variety, you can cut the base and remove the leaves to rinse. 

Step 2: Heat oil in a saute pan over medium-high. Add minced garlic and ginger and stir until fragrant, 20-30 seconds.

Step 3: Add bok choy and cook for a couple of minutes, stirring occasionally. 

Step 4: Add a splash of water, cover, and let steam for 1-2 more minutes. 

Step 5: Add soy sauce or tamari and salt and pepper to taste. Serve and enjoy! 

Meet the Author

Kristen Latteri

NASM Certified Personal Trainer

PROnatal Certified

 

Kristen is a National Academy of Sports Medicine certified personal trainer who also holds a master's degree in social work from Fordham University. Her strong interest in the interconnectedness between physical health and mental well-being led her to pursue a career in personal training. Kristen works to promote healthy and happy lifestyles by coaching her clients through safe and fun workouts designed to help them achieve their personal goals.

Growing up as a competitive figure skater and ice hockey player, movement and physical fitness have always played a central role in Kristen's life. She is an avid snowboarder and enjoys spending time outdoors hiking and biking with her family.

“I love helping my clients reach their wellness goals by designing fitness programs that can be incorporated into a balanced lifestyle. My goal is to make working out a fun part of your routine!”

If you'd like to train with Kristen, you can send her an email:  kristen@pongopower.com

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